3 Exercises To Improve Your Squat

The most effective way to improve your squat…is to squat.

The more time you spend in a squat the more responsive your tissues and joints will become. The best squatters in the world have ample range of motion at the ankles, knees, and hips. They descend below parallel with ease and finesse.

Below are three versions of the squat you can add to your “toolboox” as a coach and athlete. At our facility, we use these squats as a warm up/preparatory exercise for more compound and powerful movements like the back squat, front squat, and overhead squat.

1.Pole Squat

The Pole Squat (aka Assisted Bodyweight Squat) allows the athlete to take away focus on balancing and place more emphasis on depth and torso angle.

Skill: Beginner

Points of Performance:

  • Feet flat on the ground
  • Toes facing forward
  • Knees tracking over toes
  • Back flat
  • Torso upright

2. Goblet Squat

The Goblet Squat (aka Bottoms Up Squat, KB Front Squat) adds all the Points of Performance of the Pole Squat while adding balance and dynamic range of motion.

Skill: Novice

Points of Performance:

  • Same set up as Pole Squat
  • Hips back and down
  • Hip crease slightly below the knee
  • Maintain KB high on the chest

3. Wall Squat

The Wall Squat (aka Squat Therapy) is the ultimate assessment of squatting capabilities. It requires the Points of Performance of both the Pole Squat and Goblet Squat with an upright verticality of the torso and mobility of the shoulder that some athletes will never be able to perform.

Skill: Advanced

Points of Performance:

  • Same set up as Goblet Squat
  • Palms together
  • Elbows Locked
  • Biceps touching ear
  • Body cannot touch wall

(Here is an example of me performing the Wall Squat)

Mario Ashley is the owner of Naples Strength & Conditioning. He holds a Bachelor’s Degree from the University of Florida. He has certifications in the following CrossFit Courses: Mobility, Gymnastics, Football, Kids, Goal Setting, Endurance and Level 2 Certificate. He is also the creator of WarehouseGymExpert.com where he helps gym owners professionalize the warehouse gym one lesson at a time. He also has created an Ebook that fitness professionals can use to help improve their client’s flexibility and reduce the likelihood of injury called mobilitydrills.com.

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